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Masters (40+) IRONMAN 70.3® Training Plan (10 Weeks, Sunday Race), Email Support + Reusable

Author

David Glover, MS, CSCS - More than 5,000 athletes have used my plans on TrainingPeaks

All plans by this Coach
4.75 (4)

Length

10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Our Plan. Your Courage & Commitment. Success!

enduranceworks ironman masters training plan

When you cross the finish line of an IRONMAN 70.3® or other half distance triathlon, you've accomplished something very special.

Designed for the MASTERS (40+ years old) triathlete who has completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in YOUR race.

Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.

Starting 10 weeks before your goal race, this plan progresses through one base period and one build period (13.5 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday. Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter for the bike workouts as well.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 750 meters or yards continuously
• Bike: 2 hours
• Run: 75 minutes

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

Training for another race distance? We also have training plans for IRONMAN, Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.

david glover coaching certifications

Please note:
• Are you 55+ and/or need more recovery? Check out our Senior (55+) training plans.
• This training plan starts any Monday and can be set to end on race day.
• This plan version assumes your target race is on a Sunday.
• IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).


Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:25 hrs 2:00 hrs
Swimx3
2:39 hrs 1:00 hrs
Bikex3
4:33 hrs 3:30 hrs
Strengthx2
—— ——
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:25 hrs 2:00 hrs
Swim
2:39 hrs 1:00 hrs
Bike
4:33 hrs 3:30 hrs
Strength
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

David Glover, MSE, MS, CSCS

ENDURANCEWORKS, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.

View all Training Plans by this Coach

Sample Day 1

1:00:00
Swim

W/U:
300 FR easy practice breathing both sides, r10s
2 x 100 Float Kick Drill, r10s

Main Set:
4 x 500 FR maintain same Z3 pace for all four (PADS #3), r30s

C/D: 300 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 1

1:00:00
Bike

Z2 w/ 3 x 2' Z4 - fast, hard efforts standing the first 1 min then seated. 90" easy spinning in between.

Sample Day 2

0:45:00
Run Heart Rate Zone Test

Field test to set your training zones for the run.

Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.

Your training zones may shift over time as you become more fit.

Sample Day 3

1:00:00
Swim

W/U:
100 easy CHOICE, r5s
2 x 100 Side Kicking Drill, r10s
4 x 25 Tarzan Drill, r10s

Main Set:

Pyramid (use pull buoy on odd intervals - e.g. 100, 300):
100, 200, 300, 400 FR steady, r15s
then
400, 300, 200, 100 FR Z3, r15s

C/D: 200 easy CHOICE

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 3

1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 4

0:40:00
Swim Test

W/U:
300 easy CHOICE
4 x 50 FR (fast Z5, easy Z1), r15s
2 x 100 FR start easy and build to Z4, r20s
100 FR easy Z1, r60s

Main Set:

1 x 1000 FR time trial - as fast as you can but pace yourself, r60s

See "Swimming Field Test" at http://www.enduranceworks.net/resources/ to calculate your swim training zones.

C/D: 200 easy CHOICE

Sample Day 4

0:40:00
Hill Repeats

Warm up 10' easy with 6 x 30" strides mixed in (quick, fast accelerations but not sprints) - 30" easy jog in between.

Hill repeats on moderate hill or 4-6% on treadmill:
2 x 90" up Z4 fast, jog down easy + 15" rest
6 x 30" up Z5 very fast, jog down easy + 15" rest

Finish Z1/Z2

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